Nottingham Physio

24/11/2025

Dynamic Half Kneeling Cable Row 🔥

A great drill for developing upper-body strength, improving rotational control, and building hip + trunk stability

How to do it:
- Set up in a half-kneeling stance
- Brace your core + stay tall
- Row toward your ribcage
- Rotate slightly toward your front leg
- Control the rotation back out

Key Tips:
- Rotate from your upper back, not your hips
- Keep torso tall + ribs down
- Hips stay square and stable Smooth, controlled reps

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Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

21/11/2025

20/11/2025

Banded Sprints
Banded sprints are an amazing power drill for improving acceleration, horizontal force production, and explosive first-step speed.
How to do it:
• Attach a band around your waist with a stable partner/anchor.
• Lean forward into a sprinting posture.
• Drive knees and pump arms aggressively.
• Keep strides powerful and controlled.
Key Tips:
Forward lean comes from the ankles, not the hips.
Punch the ground behind you - horizontal force.
Quick, snappy steps. v Stay tall through the torso.

19/11/2025

Reverse Nordics
Reverse Nordics are a great exercise for building quad strength, improving anterior chain mobility, and bulletproofing your knees for running, jumping, and change-of-direction sports.
How to do it:
• Kneel tall with hips extended.
• Keep your body in a straight line from knees → head.
• Lean back as one unit, feeling the stretch in your quads.
• Drive back up using your quads without bleaking at the hips.
Key Tips:
Keep your ribs down + glutes lightly squeezed.
Don’t hinge at the hips stay straight.
Go slow and controlled
• Only go as far as your quads can control.
Hashtags:

18/11/2025

❄️ Ski Fit Essentials ⛷️
Build strength, stability, and control before you hit the slopes!

🔥 Today’s focus:
• Decline board ankle mobility — unlock smooth, powerful turns
• Single-leg balance — boost edge control & stability
• Soleus bridge variations— stronger, shock-absorbing lower legs
• Squat variations — build total-body strength
• Pistol squat — master unilateral power & coordination

🏔️ Add these to your pre-season routine and feel the difference on snow.
💪 Ready to level up your skiing?

18/11/2025

Seated Row💪
Builds strength, posture, and pulling power — perfect for developing a strong, stable upper body 💥

How to do it:
1️⃣ Sit tall with your feet placed firmly on the platform and a slight bend in your knees.
2️⃣ Grab the handle and pull it towards your torso, keeping your elbows close to your sides.
3️⃣ Squeeze your shoulder blades together at the end of the movement.
4️⃣ Slowly return to the start, keeping tension through your back the whole time.

Key Tips:
- Keep your chest up and shoulders down — no rounding!
- Control the movement both ways — no jerking or swinging.
- Focus on pulling with your back muscles, not just your arms.
A strong back = better posture, better performance, and reduced injury risk 💪

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Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

17/11/2025

Plank Pull-Through 💥

A killer core stability exercise that targets your abs, shoulders, and glutes — while building anti-rotation strength and total-body control 💪

How to do it:
- Start in a strong high plank position — hands under shoulders, feet just wider than hip-width, and core tight.

- Place a 10kg sandbag to one side of your body.

- With control, reach across with the opposite hand and drag the sandbag underneath to the other side.

- Keep your hips square and your body as still as possible — no twisting or rocking.

Key Tips:
✅ Keep your core braced and glutes engaged.
✅ Move the bag slowly and under control.
✅ Focus on stability — not speed.

This movement builds real-world strength, improves coordination, and challenges your entire body. Perfect as part of your core, conditioning, or functional training routine 🔥

Contact: Johnny@nottinghamphysio.com
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Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

16/11/2025

Leg Swings 🔥

A great dynamic exercise to loosen up your hips and legs — perfect for warm-ups, improving mobility, and prepping your body for movement 🏃‍♂️

How to do it:
1️⃣ Stand tall and hold onto a wall or post for balance.
2️⃣ Swing one leg forward and back in a smooth, controlled motion.
3️⃣ Keep your core tight and chest tall — the movement should come from the hip, not the lower back.
4️⃣ Switch sides and repeat.

Key Tips:
- Stay relaxed — no jerky or rushed movements.
-Control your range — increase it gradually as you loosen up.
-Keep your upper body stable and focus on hip movement.

Perfect for opening up your hips, improving flexibility, and getting your body ready to move! 💪

Contact: Johnny@nottinghamphysio.com
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Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

15/11/2025

Hamstring Sweeps💥
A great dynamic stretch for your hamstrings — perfect for warm-ups or improving flexibility 🏃‍♂️

How to do it:
1️⃣ Stand tall with one leg straight in front, heel on the ground and toes pointing up.
2️⃣ Keep your back flat and sweep your hands down towards your toes as you hinge at the hips — like brushing the floor with your hands.
3️⃣ Step forward and repeat on the other leg in a smooth, walking motion.

Key Tips:
- Keep the front knee straight
- Hinge from your hips — don’t round your back
- Move slow and controlled, feeling the stretch through the back of your thigh
- Loosen up and move better — your hamstrings will thank you later 💪

Contact: Johnny@nottinghamphysio.com
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Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

14/11/2025

💪 Isometric Resisted Head Retraction
A great exercise for building strength and stability in the neck extensors - improving posture and reducing the risk of neck pain 💆‍♂️
How to do it:
- Sit tall on your knees with a straight back and relaxed shoulders
- Loop the band around the back of your head (not your neck)
- 🖐️ Hold the band on the floor to create light tension
- 👇 Start with your chin tucked⬅️ Slowly push your head back against the band and hold

Key Tips:
Focus on slow, controlled movement
Keep your chin tucked and upper body still
🚫 Avoid jerking or arching your back
Strong neck = strong posture 💥

Contact: Johnny@nottinghamphysio.com
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Location: Everlast Gyms+, Wilford Lane, West Bridgford, Nottingham UK, NG2 7RN

13/11/2025

🔥 The Couch Stretch — simple but a total game changer for tight hips & quads!

💥 Helps:
✨ Open up your hips
✨ Release tight quads
✨ Improve squat depth & posture
✨ Reduce knee & lower back tension

How to:
1. Back foot on the couch or wall
2.Front foot flat on the floor
3.Stay tall, squeeze your glutes, and gently push your hips forward
4.Breathe deep & hold each side